App Overview - Start Here!

Off Szn 25 - P2/D1 - LB Prep

Mobility x 1-2 Rounds Optional foam roll/LAX roll x 5 minutes (see video) - Step Back Lunge + OH Reach x 5/side - Groin Rocker w/ Slide x 5/side - Seated 90/90 Rotations - Hurdle Under Sway x 5/side Activations x 2 Rounds A1) Tall Plank w/ Knee Up x 6/side A2) Banded Skater Stride x 8/side A3) Step Up w/ Knee Drive x 6/side A4) Side Bridge Hip Abduction x 8/side

MPR 2+1 Weighted Box Jump

2 x 4

MPR Depth Jump

2 x 3

MPR Prowler Sprint

3 x 10

MPR Swiss Ball Groin Squeeze

3 x 0:15

MPR Trap Bar Squat

3 x 6

MPR Swiss Ball Hamstring Curl

3 x 8

MPR Cable Resisted Hip Flexion

2 x 8

Spring Ankle Position 2

2 x 0:45

MPR SL Balance Progression 2

2 x 0:30

MPR Extensive Linear Ankle Rudiments (SL)

2 x 10

Short Aerobic (2:1)

4 x 2:00

off szn 25 - P2/D2 - UB Prep

Mobility x 1-2 Rounds - Prone Press Up x 10 - Downdog w/ Active Knee x 6 - 1/2 Kneeling Tsp Opener x 5/side - Pike to Tall Plank x 5 Pattens & Coordination x 2 Rounds A1) SS Tsp Rotation x 8/side A2) Juggle Off Wall x 30" Activations & Coordination x 2 Rounds A1) Standing Cable Chop x 8/side A2) SS T Rotation x 6/side A3) SFT Push Up x 3/each position

MPR DB Bench Press

8, 6, 6

MPR Prone Y Raise

3 x 10

MPR Wide Grip Pull Up

8, 6, 6

MPR Backwards Bear Crawl w/ KB Drag

3 x 10

MPR Prone Swimmers

2 x 10

MPR Curl to Press

2 x 8

Short Aerobic - 1on:1off

6 x 1:00

MPR Spine CARS

2 x 3

MPR Isolated Foot CAR's

2 x 5

MPR Romanov Lower Body Flow

2 x 5

MPR 90/90 Hip Flow

1 x 6:00

MPR Kneeling Cable Rotation

2 x 10

MPR Seated Adductor Plate Drag

2 x 8

MPR Squat w/ Active Big Toe

2 x 10

MPR Prone W Press

2 x 10

Off Szn 25 - P2/D4 - LB Prep

Mobility x 1-2 Rounds Optional Foam roll/LAX Roll x 5 minutes - Hip Flexor + Groin Flow x 5/side - Active Pigeon x 6/side - Groin Rocker w/ IR x 6/side Patterns & Activations x 2 Rounds A1) Crossover w/ MB Rotation x 5/side A2) Banded Hip Airplane x 5/side A3) Eccentric Hamstring Curl x 5/side A4) SS Deep Plyo x 20sec

MPR Split Stance Box Drop Landing

2 x 3

MPR Med Ball Lateral Bound

2 x 3

MPR Crossover Prowler Sprint

3 x 10

MPR Lateral Slider Lunge

3 x 6

MPR Trap Bar Deadlift

3 x 6

MPR Reverse Nordics

3 x 5

MPR Short Lever Hip Lift

2 x 10

Spring Ankle Position 2

2 x 0:45

MPR SL Balance Progression 2

2 x 0:30

MPR Extenstive Lateral Ankle Rudiment (SL)

2 x 20

Anaerobic Capacity Intervals

6 x 0:30

Off Szn 25 - P2/D5 - UB Prep

Mobility x 1-2 rounds - Kneeling Shoulder CAR x 3/side - Kneeling Tsp Rot w/ Dowel x 6/side - L Sit + Crab Bridge x 5 - SFT Standing Flow x 5/each Patterns & Coordination x 2 Rounds A1) Lateral Paloff w/ OH Press x 5/side A2) Dowel Juggle x 20sec Activations x 2 Rounds A1) Standing Cable Lift x 8/side A2) RFE Row w/ Extension x 5/side A3) Mini Band Shoulder Series x 5/each

MPR Seated DB Z Press

8, 6, 6

MPR Prone W Press

3 x 10

MPR SA DB Row

3 x 8

MPR Plate Deadbug

3 x 10

MPR DB Skull Crusher

2 x 10

MPR Lateral Bear Crawl

2 x 10

Short Aerobic (2:1)

6 x 2:00